Why is Protein an Important Part of a Healthy Diet?

Why is Protein an Important Part of a Healthy Diet?

Why is Protein an Important Part of a Healthy Diet? Let’s find out.

Protein is an essential part of every diet. The amount of protein each needs depends on the age and sex of a person. Despite this, there is a daily recommended amount that an individual has to consume to avoid protein deficiency diseases.

The body needs to get all nutrients in order to work properly. To add on that, most people do not measure the amount of protein intake in their everyday diet. Therefore, they do not get enough protein in their daily diets. This article covers why protein is an important part of a healthy diet.

What is a healthy diet?

A healthy diet, otherwise known as a balanced diet, entails the three essential macronutrients. These are carbohydrates, proteins, and fats. A balanced diet allows the body to have the necessary nutrients to function and is healthy. Calories are vital for the body as they help it perform all its functions, including walking, talking, thinking, breathing, and many others. In every meal, and even when in a diet plan, there are required calories a person has to take.

For instance, the average person will need about 2000 calories every day to maintain weight. This amount will depend on the age, sex, and level of a person’s physical activity. From this amount, an adult’s protein intake should be at a minimum of 0.8 grams for each kg of body weight in a  day. It places the calories amount from protein intake anywhere between 10 to 35 percent. Therefore, out of 2000 calories consumed in a day, 200 to 700 calories should be from proteins.

To meet this amount, you should consume healthy animal-based and plant-based proteins.

Importance of protein in the diet

Available evidence from conducted studies indicates the importance of protein in everyday diet. Below are the proven health benefits and importance of this macronutrient.

Aids in weight loss

Several diets recommend people who want to lose weight eat more protein. According to studies, reviews suggest that following a high protein diet may encourage weight loss. But, when deciding to take a high protein diet, it’s important to ensure that you meet the body’s need for other essential nutrients such as fruits, vegetables, fats, and carbs.

A high protein diet will automatically boost metabolism, reducing calories intake, and cravings. It helps a person cut on their weight almost instantly. For this to work, one has to ensure they consume high-quality proteins. For instance, you can include healthy plant-based proteins in your diet, like beans. A study from the Harvard Chan School of Public Health discovered that eating around one daily serving of beans, peas, lentils, or chickpeas can increase fullness. The feeling of fullness may lead to better weight management and weight loss.


Before making any significant changes to your diet, it is advisable to seek professional help from a doctor or dietician about the best strategies.

Protein helps reduce appetite and hunger levels.

Protein is the most filling macronutrient. Like the other micronutrients, protein affects the body differently, according to conducted studies. It reduces the level of a person’s hunger hormone while boosting the levels of peptide YY, a hormone that makes someone feel satisfied.

Generally, a high protein intake will help you avoid stress eating hence helping reduce the number of calories per day.

Promotes muscle mass and strength

Protein is like a building block in the human body. The macronutrient helps build and retain muscle mass and strength. Failure to take enough proteins will result in your body utilizing muscle for energy. Most athletes or people who do strength training are advised to eat a lot of protein as it helps them maintain muscle mass and promotes muscle growth. Additionally, protein intake helps prevent muscle loss during weight loss.

Promotes healthy bones

A healthy intake of protein has major benefits for your bone health. It is beneficial as it helps lower the risk of osteoporosis as you age. Studies show that people who take a sufficient number of healthy proteins tend to maintain their bone mass better.

Boosts metabolism

The body needs calories to digest and use the nutrients in the food consumed every day. It is the thermic effect of food in the body.

Every food consumed has a different thermic effect on the body. Protein has a higher one than fats and carbs. Therefore, a high protein intake will significantly boost the body’s metabolism and increase the number of calories it burns. The more calories your body can burn helps the body burn fat in the body.

Blood pressure

Protein intake is important t as it lowers the risk of getting high blood pressure. It also helps lower the risk of suffering from triglycerides and bad cholesterol.

Protein with body injuries

Protein is a building block and beneficial to the body. It helps your body repair and maintain injured tissues and organs, speeding up recovery.

Protein with old age

The downside of aging is that you will gradually experience muscle weakness. Protein is important in your diet as it is one of the best ways to reduce age-related muscle weakness.

In addition to this, a person should stay physically active by promoting muscle strength and fitness.

Other health benefits and importance of taking protein

  • Helps keep the blood sugars stable.
  • Plays a beneficial role in hormone regulation
  • Responsible for the growth of nails and hair.
  • It builds skin and cartilage.
  • Important for the body’s biochemical reactions


Protein is essential in a diet like other macronutrients. The average person will need about 7 grams for every 20 pounds of body weight every day. Most people can easily meet this goal as protein is found in various foods. However, not all protein food items provide the body with the required calories. Therefore, it is best to pay attention to what protein you take as a healthy diet will require healthy proteins. As stated above, portions should also not be an issue as protein has various benefits to the body. With proteins, more is better than less.

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